Kneel 3 to 3 1/2 feet in front of wall. Widen knees, sit back on heels, and extend arms toward wall. Place palms on floor and wedge thumbs and index fingers to wall.
Come onto hands and knees. Keep weight on hands, turn toes under, and lift hips and knees off floor. Place parallel feet 8-12 inches apart, tighten front thigh muscles, straighten legs, and lift buttock bones.
Inhale and stretch arms. Exhale, lengthen entire spine upwards, and press heels toward floor. A pillow may be placed under head for support and relaxation.
To release, bend knees, sit back on heels, and rest.
This posture strengthens arms and back, stretches hamstring and calf muscles, and relieves fatigue.
